If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.

1. Indulge in fat releasing foods. They should help keep you from feeling deprived and bringing on higher-calorie foods. For instance:

Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.

Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.

Shrimp. Just 60 calories in 12 large.